Breakfast Lunch - dotFIT
Meal and Supplement Plan ? for Active Women
To reach your weight loss goal, you'll have to adjust your eating habits so you not only lose that unwanted body fat, but you keep it off for good. To help you do this, we've included sample meals which provide balanced meals and convenient options. Use these to get ideas of what and how much to eat, but feel free to modify them to suit your preferences and lifestyle. The target calories are listed for each meal so that any food or meal can be substituted as long as the calories are closely matched. Remember, burning more calories than you eat is the only proven way to lose weight.
? Studies show that consuming meal replacement shakes in place of 1-2 meals a day is an effective way to maximize weight loss (those that use a meal replacement lose 169.5% more weight than those who do not).
? Eating enough fiber (25g per day for women, 38g for men) from whole grains, fruits and vegetables will help you stay satisfied and energized. You'll see these items in your meal options.
? Stay hydrated. Drink plenty of water and calorie-free beverages. Plain coffee, unsweetened tea and any calorie-free beverage contribute to your daily fluid needs.
? Take your dotFIT ActiveMV and other health products to ensure your body is getting the nutrients it needs for health and lean muscle support.
Finally, people who track what they eat lose more weight and are better at keeping it off, so be sure to track what you consume in your Fitness Journal or take advantage of the online food log in the dotFIT Fitness program.
Breakfast (400 calories)
dotFIT ActiveMV ? 1 tablet with meal dotFIT SuperOmega3 Fish Oils - 1 tablet with meal (optional, based on needs)
Option 1: Cereal with Fruit ? 1 cup of bran or high-fiber cereal (like Fiber One,
All-bran, Quaker Squares, Shredded Wheat), less than 200 calories per cup ? 1 cup (8oz) of nonfat/almond/soy milk ? 1 cup of diced fruit or medium piece of fruit
Option 2: LeanMR Shake (pre or post-workout) ? 2 scoops dotFIT Lean MR, Chocolate or Vanilla ? 1 cup of nonfat/almond/soy milk ? 1 cup of fresh or frozen berries
Option 3: Subway Breakfast ? Western Egg & Cheese Melt ? 1 container (4 oz) of yogurt ? 2 packages of apple slices
-OR? 2 Western Egg & Cheese Melts and 1 package of
apple slices
Option 4: Toast with Peanut Butter & Fruit ? 2 slices of 100% whole wheat toast (~80 calories per
slice) ? 1 tablespoon of peanut/almond/nut butter ? 1 cup of nonfat/almond/soy milk or 1 container (4
oz) of yogurt ? 1 cup of diced fruit or medium piece of fruit
Lunch (450 calories)
dotFIT CarbRepel - take 2 tablets 3o minutes before
Option 1: Chicken Salad ? 4-5 cups of salad greens ? 4 ounces of chicken breast (not deep-fried) ? 2-3 tablespoons light dressing ( ................
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